Day 2

DAY 2

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

7 X 300m Run w/ 90s rest btwn

RX – ROW:

7 X 375m Row w/ 90s rest btwn

MODIFIED:

5 X 300m Run w/ 2min rest btwn

MODIFIED – ROW:

5 X 375m Row w/ 2min rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

5-6 X 200m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5min, then…

WOD:

RX:

Turkey Trot

MODIFIED:

Turkey Trot

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

3 X 1000m Run w/ 4min rest btwn

RX – ROW:

3 X 1250m Row w/ 4min rest btwn

MODIFIED:

3 X 1000m Run w/ 5min rest btwn

MODIFIED – ROW:

3 X 1250m Row w/ 5min rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

1 Mile Run, increase the pace as you go, gat that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

5 X 20s HILL, recover on way down
Pick a LONG STEEP HILL

MODIFIED:

4 X 20s HILL, recover on way down + 20s
Pick a LONG STEEP HILL

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then…

WOD:

RX:

5 X 600m Run w/ 3min rest btwn

RX – ROW:

5 X 750m Row w/ 3min rest btwn

MODIFIED:

4 X 600m Run w/ 3.30 rest btwn

MODIFIED – ROW:

4 X 750m Row w/ 3.30 rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

6 X 300m Run w/ 2.30 rest btwn

RX – ROW:

6 X 375m Row w/ 2.30 rest btwn

MODIFIED:

5 X 300m Run w/ 3min rest btwn

MODIFIED – ROW:

5 X 300m Row w/ 3min rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

2 X 800m Run, increase the pace each one, get that HR UP, stretch, get loose, rest 5 min, then…

WOD:

RX:

30min EASY Run

RX – ROW:

30min EASY Row

MODIFIED:

30min EASY Run

MODIFIED – ROW:

30min EASY Row

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then…

WOD:

RX:

6 X 400m Run w/ 2.30 rest btwn

RX – ROW:

6 X 500m Row w/ 2.30 rest btwn

MODIFIED:

5 X 400m Run w/ 2.45 rest btwn

MODIFIED- ROW:

5 X 500m Row w/ 2.45 rest btwn

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then…

WOD:

RX:

200 + 400 + 600 + 800 + 600 + 400 + 200m Run, work:rest = 1:1

RX – ROW:

250 + 500 + 750 + 1000 + 750 + 500 + 250m Run, work:rest = 1:1

MODIFIED:

200 + 400 + 600 + 600 + 400 + 200m Run, work:rest = 1:1

MODIFIED – ROW:

250 + 500 + 750 + 750 + 500 + 250m Run, work:rest = 1:1

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…

DAY 2

WARM UP:

1 Mile Run, increase the pace as you go, get that HR UP, stretch, get loose. rest 5 min, then…

WOD:

RX:

3 X 1min HILL, recover on way down
Pick a LONG STEEP HILL

MODIFIED:

3 X 45s HILL, recover on way down + 25s
Pick a LONG STEEP HILL

COOL DOWN:

Walk it out for 10-15 min, stretch, roll out, use the lacrosse ball, eat some protein/carbs…